Tempo + Bursts: 3x(12'T+10"Bursts)

5 minutes of Warm up <92rpm at cadence 90
2 minutes of 95 at cadence 95
2 minutes of 100 at cadence 100
2 minutes of 105 at cadence 105
1 minute 30 seconds of 110 at cadence 110
30 seconds of 120 at cadence 120
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
1 minute of 90 at cadence 90
10 seconds of Max at cadence Max
4 minutes 40 seconds of Cool down <92 at cadence 90
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
3 minutes of Tempo: Cadence 70-80rpm 75-90%FTP at cadence 80 and zone sub-LT
10 seconds of > 450 Watts at cadence 120 and zone maximal
5 minutes of Rest at cadence 90 and zone recovery
5 minutes of Cool Down @ 75% FTP at cadence 90 [ERG watts = 75% of FTP]
6 minutes of Cool down period HR <96bpm at cadence 90 and zone recovery with heart rate recovery